Recognising and Managing Anxiety : Practical Tips for Everyday Life

Imagine this: you’re standing in line for coffee, and suddenly your heart starts racing like you’re about to face a firing squad. You’re just waiting for a latte, but your brain says, “What if they mess up your name? Everyone will laugh......Run!” Oh, hi anxiety.

Anxiety is that overenthusiastic friend who thinks they’re protecting you but ends up shouting “Danger!” at every mildly stressful situation. The good news? With the right tools, you can teach your overzealous brain to calm down. Let’s explore how to recognise and manage anxiety, so you can live your life without worrying about whether the barista spelled your name wrong.

• What Is Anxiety, Really?

Anxiety is your body’s natural response to stress. It’s the bit of your brain that's always looking out, and doing it's absolute best to keep you safe, a bit like a mental security camera system. Now, when there’s actual danger this is great but it can get exhausting when it goes off every time you've got a call coming up. Some common signs include:

- Racing heart

- Sweaty palms

- Restlessness or fidgeting

- Difficulty concentrating

- Constant worrying about the worst-case scenario (like being caught unprepared, giving a wrong answer or asking a dumb question)

While a little anxiety is normal, (it can even be positive sometimes, promise!) it does become a problem when it starts interfering with your daily life. If this sounds familiar, good news —you’re not alone, and, there are some practical things you can do to help.

Step 1: Spotting the Signs

• Recognizing anxiety is the first step to managing it. Think of it as identifying an uninvited guest at your mental dinner party. Here’s how to do it:

  
  

• Tune Into Your Body 🧘

  Notice physical symptoms like holding tension in your body somewhere(shoulders & jaws are favourites), headaches, or stomach discomfort. Anxiety often shows up physically before it hits your thoughts.

  
  

• Check Your Thoughts 💭

  Are you stuck in a loop of “what if” scenarios? For example, “What if I fluff my lines during the presentation and everyone thinks I’m incompetent?” (Spoiler: They won’t.) Try stepping out of that thought loop, and rationally, non-judgementally assessing your situation.

  
  

• Track Your Patterns 📈

  Try to be aware of what's happening to you when and where you start to feel anxious. Do certain situations or people trigger it? Recognizing patterns helps you understand why you might be feeling like this, and can be the beginning of changing your relationship with anxiety

  
  

Step 2: Practical Strategies to Manage Anxiety

Now that you’ve spotted your anxiety, let’s teach it some manners. Here are some tried-and-tested strategies to cope:

• Breathe Like a Pro 🫁

  
  

  Anxiety lives in your sympathetic nervous system, fuelled by adrenaline & cortisol. Your breath is your secret weapon against it. When anxiety hits, try this:

  
  

  - Breathe in for 4 counts.

  - Hold for 4 counts.

  - Exhale for 6 counts.

  
  

  This will move you back into your para-sympathetic nervous system, slows your heart rate and tells your brain, “Hey, we’re not running from a tiger. Chill.”

  
  

• Name That Fear 🗣️

  Anxiety thrives on vagueness, and doesn't do well under the spotlight of scrutiny. Pin it down by asking it specific questions; "Where have you come from?", “What’s the worst that could happen?” If you do come up with some answers, chances are your anxiety is already beginning to diminish. Plus, if you can think about how you’d handle it, nine times out of ten, you’ll realize you can survive it—even if your name is misspelled as “Bryan” instead of “Brian.”

  
  

• Move Your Body 🕺🏃‍♀️

Exercise isn’t just good for your health; it’s anxiety’s kryptonite. Whether it’s a walk in the park, a trail run, a dance break in your kitchen, or a full-blown workout, moving helps move your focus somewhere else and, can burn off some of that nervous energy.

• Call Out Your Inner Critic 🙋

Anxiety loves to tell you scary stories. When it starts whispering, “You’re going to fail,” respond with facts: “I’ve prepared for this presentation, and I’ve got this.” Be your own hype person!

• Try Grounding Techniques 🌎

  When you’re spiralling, use the 5-4-3-2-1 method:

  
  

  - Name 5 things you can see.

  - Touch 4 things around you.

  - Identify 3 sounds you hear.

  - Notice 2 smells.

  - Focus on 1 thing you can taste.

  
  

  This brings you back to the present moment, where anxiety has less power.

  
  

Step 3: Build an Anxiety Toolkit

Think of managing anxiety like putting together a toolkit - different situations call for different tools. Here are some more you could add:

• Mindfulness Apps 📱

  Apps like Calm or Headspace can guide you through meditation.

• Journaling 📓🖋️

  Write down your worries. Seeing them on paper can make them feel smaller.

• Talk to Someone 👥

  Whether it’s a friend, a therapist, or your dog, sharing helps lighten the load.

• Laugh 😄

  Watch your favourite comedy or call that one friend who always cracks you up. Laughter is anxiety’s nemesis.

Step 4: Reframing Anxiety for Long-Term Growth

While managing anxiety day-to-day is crucial, there’s also value in exploring a longer-term relationship with it. Anxiety often signals that something matters deeply to us—a presentation, a relationship, or a race. Instead of treating it as an enemy, what if you saw it as a guide?

• Understand the Message 🤔

  When anxiety strikes, ask yourself: “What is this trying to tell me?” For example, feeling anxious before a hike might remind you to double-check your gear. A surge of nerves before a big decision could mean you’re stepping out of your comfort zone—and that’s where growth happens.

• Practice Self-Compassion ❤️

  Anxiety isn’t a sign of weakness. It’s a natural part of being human. Instead of criticizing yourself for feeling anxious, try saying, “It’s okay to feel this way. I’m learning and growing.” This simple shift can reduce the power anxiety holds over you.

• Rewrite the Narrative 📝

  Over time, you can start to see anxiety not as a threat, but as a challenge to overcome. Think of it like climbing a steep mountain: difficult in the moment, but incredibly rewarding when you reach the summit. Each time you face your anxiety, you’re building resilience.

• Connect with Nature 🌳🏔️

  Spending time outdoors can provide a powerful perspective. Whether it’s walking in the park or tackling a challenging trail, nature reminds us of the bigger picture. The rustle of leaves or the crunch of boots on gravel can ground you in the present, easing anxiety’s grip.

Is it time to Seek Professional Help?

Sometimes anxiety needs more than DIY fixes. That’s okay. If your symptoms feel overwhelming or interfere with your daily life, reaching out to a professional can make a world of difference. Myself, or any certified and registered counsellor will be able to help. Find someone who helps you navigate your journey

Final Thoughts

Anxiety may feel like a constant companion, but with the right strategies, you can show it who’s boss. Remember, you’re not alone in this—everyone faces anxiety in some form. The trick is learning to manage it so it doesn’t manage you.

Ready to take the first step? Visit the services page to learn more or book a discovery call. Let’s climb that mountain together—and maybe grab a latte on the way. Spelling errors be damned!